CrossFit Ballwin – CrossFit

View Public Whiteboard


Warm-up

30 Seconds

Active Spidermans

Glute Bridges

Air Squats

Moutain Climbers

Single Leg Glute Bridges (30 Seconds Each)

Air Squats

Frog Hops

Glute Bridge Walkouts

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Ankle Stretch: 45 Seconds

Pigeon Pose + Wrist Stretch: 45 Seconds Each Side

Strength & Skill

Burpees:

1. Flop Down

Pull-Ups:

1. Tight

Thrusters:

1. Centered

Metcon

Bergeron Beep Test (AMRAP – Rounds and Reps)

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

*After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

* If time is broke on EMOM, continue on for remaining time at moderate tempo

After Party

Midline

3 Giant Sets:

10 Rower Pike Ups

30 Hollow Body Scissor Kicks

50′ Quadruped Crawl

Rest 2 Minutes Between Sets